Monday

15
Mar

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

RX: Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar

MIN 3 – Max DB Renegade Rows (50/35)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

SC: Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 14/11 Cal Bike

MIN 2 – 15 Toes to Something or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (35/20)

MIN 4 – Max Close Grip Pull Up

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

BG: Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 12/9 Cal Bike

MIN 2 – 10 Knee Raises or 15 Sit-Ups

MIN 3 – Max DB Renegade Rows (LIGHT)

MIN 4 – Max Rope Lay to Stand

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)